Losing weight and living a healthy lifestyle are two important goals of many people.
If you’re struggling to lose weight or maintain a healthy lifestyle, consider incorporating some of these 10 foods that promote weight loss into your diet regularly:
1) Salmon: Rich in omega-3 fatty acids which can help reduce inflammation in the body and improve cardiovascular health. Omega-3 fatty acids are also beneficial for heart function, eye health, and improving moods.
2) Avocado: This creamy fruit is loaded with fiber which can help with digestion, blood sugar regulation, and weight management. Avocados contain antioxidants including lutein and zeaxanthin which promote eye health and reduce the risk of cataracts. The monounsaturated fats in avocados help lower cholesterol levels and raise HDL (good) cholesterol.
3) Spinach: This leafy green vegetable contains the flavonoid quercetin which has been shown to have anti-carcinogenic properties. It is also a good source of thiamine, magnesium, manganese, folate, and vitamins A, C, K and B6.
4) Sweet Potatoes: This root vegetable is high in fiber which can help reduce the risk of heart disease and diabetes. They’re also a good source of carotene which promotes eye health.
5) Tomatoes: Also known as “the love apple”, this food is loaded with lycopene (an antioxidant that fights cancer) and potassium to help regulate blood sugar levels.
6) Nuts: Eating 1-2 servings of nuts per day can help you lose weight, boost your metabolism, reduce the risk of heart disease and diabetes, and keep bones strong. Walnuts, almonds, peanuts and hazelnuts are all great sources of these nutrients.
7) Salmon: Another omega-3 rich food that helps to reduce inflammation in the body, improve cardiovascular health, and promote weight loss.
8) Whole Grains: In addition to being good for digestion and nutrient absorption, whole grains contain fiber which can help you feel full longer so you’re less likely to overeat later on. Whole grains also contain essential vitamins and minerals.
9) Broccoli: The fiber in broccoli can help regulate digestion and maintain normal cholesterol levels. It is also high in vitamin C which promotes eye health, especially night vision due to its high concentration of beta-carotene.
10) Dark Chocolate: This indulgent food is high in natural antioxidants. Studies show that dark chocolate can help promote healthy blood pressure levels and reduce the risk of heart disease.
Simple eating habits that will allow you to lose weight
If you’re struggling to lose or maintain weight, consider incorporating some of these simple changes into your diet on a regular basis:
1) Remove all sugar and refined carbs, such as candies, chips, energy bars, cakes and pastries from your home. If you have a sweet tooth try substituting fruit for the sweets during times of weakness.
2) Replace all white flour products (such as breads and pasta) with whole grains or use brown rice instead of white rice.
3) Instead of drinking fruit punch, sodas, or other sugary beverages choose water instead. Even better is drinking coconut water which has more nutrients than plain water. Another option is to drink herbal tea such as green tea with lemon and honey (and no sugar).
4) Try replacing butter with extra virgin olive oil for cooking. Use salt sparingly to enhance the flavor of your food.
5) Make sure all your meals are well balanced (at least 30%-40% fiber, 20%-25% protein and 25%-30% veggies).
6) Eat an Evening snack high in protein and good fats which help you feel full longer so you’re less likely to overeat later on.
7) Drink 8-10 glasses of water a day to keep your body hydrated and full of good nutrients.
8) Don’t skip meals: This will slow down the metabolism and lead to binge eating due to the resulting drop in blood sugar levels. Instead eat smaller portions more often. Time your smallest meal at noon and your biggest meal at dinner time.
9) Choose lean protein sources such as skinless chicken, turkey, salmon, tuna or tofu instead of red meats. Sprinkle seeds (such as flax seed) on salads for extra fiber and Omega 3’s.
10) Eat complex carbs regularly: These include whole grain products like brown rice, quinoa, wheat breads and pasta.
The above list of ten foods is just a sample of the many possible options for people looking to lose weight. If you’re having trouble getting started, try consulting your doctor or a registered dietitian for personalized advice. Once you start eating right, your mind and body will start adjusting to this new way of life!
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